Caveman, what do you use as a dumbbell handle for your rows - do you remember the model and price?
Im definitely thinking of investing in one as dbs at mu gym go up to 40kg!
Ive been doing chest supported db rows on an incline bench but the reps are getting too high. if i do normal db rows w the 40kg i can get to 50 reps!
Ross - cant post the link here, but it was from Pullum Sports, sold as singles. Holy shit - pretty sure I didnt pay £132 for mine. I reckon it can hold 85kg of 10kg plates max due to length, maybe 100kg with 15’s - i will probably be looking for another one next year. Handle is fairly thin but not uncomfortably, and it isn’t long enough to take a FatGipz - the only bad point really
Deadlift 195kg x3, 210kg x1, 220kg 2x1 - didn’t want to go nuts with the reps today.
Back squat 140kg x10, 150kg x8, 160kg x6, 180kg x1 - good form
didn’t really have the killer instinct i usually have today
Safe to say that I’m used to the new form now. Will go back to Dead/Fsquat/GM/abs and Squat/more squats/abs
Awesome thanks for the signpost. i found a short piece of scaffolding and it’s a good diameter for oly plates - tried it at the gym. just need to find a way to hold the plates on there as clips are just fractionally too big.
or might just fork out!
AM: slept late
PM: BTNPP 80kg x2/2/2/2/5 - nice and explosive
Military Press 50kg x5, 55kg x4, 60kg x3, 65kg x2, 70kg x1, 75kg x1, 70kg x2, 65kg x4, 60kg x8, x6
DB rows 55kg x11, 60kg x9, 65kg x7, 70kg x5, 75kg x3, 80kg x3, 65kg x8, x10, x10
20kg KB snatch 5x10
PM
Deadlift 175kg x10 (light), 195kg x1, 205kg x1, 215kg x1
Front squat - worked up to 105kg x5 - need to do these more than once a month
GM - worked up to 85kg x10
Calves
[quote]caveman101 wrote:
AM: slept late
[/quote]
Tsk, tsk, tsk.
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Why so low weight on front squats? - I know you’ve done 140kg before (is that your best?). Im on 130kg one hand - will be interesting to see what I can do when I have the use of two again!
Can you signpost the loading parameters you use for assistance lifts (I know you have a few different approaches). The loading parameters for main lifts too as well. Just give me the names and I can search away!
I bought the db handles (pair for£52) - they are a pain to load and hard to stop plates falling off but still worth it!
Ross - simply due to lack of frequency, not doing them enough to get anywhere
I tend to do what I feel needs doing and how I’m performing. Some days are ripe for new PRs, some for new rep records. some days are just crap. Rule of thumb: either get a new 1-3RM, or 8-10RM, or do more total reps with SOMETHING every time.
(these recommendations relate to strength training more than bodybuilding)
Not much time today
BTNPP - worked up to 95kg x1, felt easier than my warmup set with 70kg, really nailing the hip drive.
Tried for 100kg and completely flunked it.
Military Press Rest-pause 50kg 8/6/6/6/8 - totally knackered shoulders
DB rows 57.5kg x10, 62.5kg x8, 67.5kg 3x6, 50kg x10/12
R flyes
I’m Back! finished Uni. Last minute rush - thought my thesis was due on the 21st, tutor told me on monday it was due wednesday the 16th. Thank god I already had 4 drafts and all the data collated and tabulated. all i had to do was type all 16,000 words up, format and proof check it in 3 days instead of 6.
Prowler sprint, 60kg (grass), 40yrd x6 - nearly died. Need to make a habit of this though, every other day
BTNPP: tried one of the loading schemes that CT wrote about earlier this week, good stuff. just keeping it light today
65kg x3, 70kg x2, 75kg x1
70kg x3, 75kg x2, 80kg x1
75kg x3, 80kg x2, 85kg x1
80kg x3, 85kg x1, 90kg x1
Military press 50kg 3x10
DB row 55kg 2x10, 60kg 3x10
yesterday i also got 2x8 strict pullups - proves that you can be fat and do pullups!
Damn, that could have been quite the screwup. What did you study?
that 3,2,1 scheme is awesome
BSc Landscape Management
AM: KB snatches, worked up to 20kg x30 per ar/
PM: Deadlift
165kg x3, 175kg x2, 185kg x1, 175kg x3, 185kg x2, 195kg x1, 185kg x3, 195kg x2, 205kg x1.
Anderson squats 3x10 105kg - just loosening up and waking up the muscles
I hate having 7 or more days between lower body sessions
PM (bloody work grumble grumble)
Military press:
55kg x3, 60kg x2, 65kg x1
60kg x3, 65kg x2, 70kg x1
65kg x3, 70kg x2, 75kg x1
70kg x3, 75kg x2, 80kg x0 - bar drifted. not bad for a shitty eve session
DB row 55kg x10, 60kg x10, 65kg x10, 70kg x10 - yeah boiz, 55kg x20
pin wheel curls.
if im up early enough tomorrow, I’ll get some KB intervals in, but i have to go to a damn business networking meeting
[quote]caveman101 wrote:
I’m Back! finished Uni. Last minute rush - thought my thesis was due on the 21st, tutor told me on monday it was due wednesday the 16th. Thank god I already had 4 drafts and all the data collated and tabulated. all i had to do was type all 16,000 words up, format and proof check it in 3 days instead of 6.
Prowler sprint, 60kg (grass), 40yrd x6 - nearly died. Need to make a habit of this though, every other day
BTNPP: tried one of the loading schemes that CT wrote about earlier this week, good stuff. just keeping it light today
65kg x3, 70kg x2, 75kg x1
70kg x3, 75kg x2, 80kg x1
75kg x3, 80kg x2, 85kg x1
80kg x3, 85kg x1, 90kg x1
Military press 50kg 3x10
DB row 55kg 2x10, 60kg 3x10
yesterday i also got 2x8 strict pullups - proves that you can be fat and do pullups![/quote]
Nice one on the pullups and just about all of your other lifts man, especially the overhead work.
thanks dude - high frequency works!
BTNPP 67.5kg x3, 72.5kg x2, 77.5kg x1
72.5kg x3, 77.5kg x 2, 82.5kg x1
77.5kg x3, 82.5kg x2, 87.5kg x1
82.5kg x3, 87.5kg x2, 92.5kg x1 - why is the last rep always easy?
Super-setted with deadlift 185kg x5,3,3,5
Squat 105kg x20 - trying to get my conditioning back up
Good work buddy.
You got me wanting to get back into squatting again. Those high rep squats sound mouth watering.
What is BTNPP?
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^Behind-the-neck-push-press
AM: well, i was going to do KB clean and front squats for conditioning first, but I ripped my shorts on the first rep, will do this evening in the garden.
DB rows, BB rows, some high pulls, pinwheel curls etc. nothing interesting
Since I started squatting and deadlifting Ive ripped every pair of shorts I own - in the gym and out!
BTW I just started doing Kroc rows and got 55x35 yesterday. Got my sights set on 70x20 soon. (Still dont have use of right arm so its even more fun when you only have to do one side!)
[quote]ros1816 wrote:
BTW I just started doing Kroc rows and got 55x35 yesterday. Got my sights set on 70x20 soon. (Still dont have use of right arm so its even more fun when you only have to do one side!)
[/quote]
pft, even my mom could do that if she used Straps 
Prowler 40yrd 60kg x6 - didn’t want to push it today because of squatting, but this was done a lot quicker than last time
Military Press
56.5kg x3, 61.5kg x2, 66.5kg x1/ 61.5kg x3, 66.5kg x2, 71.5kg x1/ 66.5kg x3, 71.5kg x2
for some reason, I couldn’t get 76.kg off my chest, which is weird because all the other reps felt great
Squat 145kg x15, 125kg x20 - FUCK YEAH, 2 high rep prs, could have done 145kg x18/20 if i really wanted to die. I think the prowler pushes really helped ready my legs, even though it was over an hour after.
[quote]caveman101 wrote:
[quote]ros1816 wrote:
BTW I just started doing Kroc rows and got 55x35 yesterday. Got my sights set on 70x20 soon. (Still dont have use of right arm so its even more fun when you only have to do one side!)
[/quote]
pft, even my mom could do that if she used Straps
Prowler 40yrd 60kg x6 - didn’t want to push it today because of squatting, but this was done a lot quicker than last time
Military Press
56.5kg x3, 61.5kg x2, 66.5kg x1/ 61.5kg x3, 66.5kg x2, 71.5kg x1/ 66.5kg x3, 71.5kg x2
for some reason, I couldn’t get 76.kg off my chest, which is weird because all the other reps felt great
Savikas Press 60kg 3x3
Squat 145kg x15, 125kg x20 - FUCK YEAH, 2 high rep prs, could have done 145kg x18/20 if i really wanted to die. I think the prowler pushes really helped ready my legs, even though it was over an hour after.[/quote]
predator diet still working good?